How does excess weight contribute to back pain. What are the mechanisms linking obesity and spinal discomfort. Can weight loss alleviate back issues. What exercise programs help manage weight and back pain simultaneously. How much weight loss is needed for back pain relief.

The Biomechanics of Weight Gain and Spinal Stress

Excess weight, particularly around the midsection, can significantly impact the spine’s biomechanics. For every extra pound of belly fat, the lower back experiences an additional 7-10 pounds of pressure. This increased load on the lumbar spine can lead to compression, potentially resulting in nerve impingement and subsequent pain.

Why does abdominal weight have such a pronounced effect on the spine? The answer lies in the body’s center of gravity. As weight accumulates in the abdomen, it shifts the body’s center of gravity forward, forcing the spine to compensate by increasing its curvature. This alteration in posture places additional stress on the spinal structures, including vertebrae, discs, and supporting muscles.

The Domino Effect of Excess Weight on Spinal Health

The impact of weight gain on spinal health extends beyond mere mechanical stress. Excess weight can trigger a cascade of effects that further compromise spinal integrity:

• Increased inflammation throughout the body, potentially exacerbating existing spinal conditions
• Reduced core strength, leading to inadequate support for the spine
• Altered gait and posture, which can create uneven stress distribution across spinal segments
• Accelerated degeneration of spinal structures due to chronic overload

Quantifying the Impact: How Much Weight Gain Affects Back Pain?

While individual responses to weight gain vary, research suggests that even modest increases in body weight can significantly impact back pain risk and severity. A study published in the journal Arthritis & Rheumatism found that overweight individuals were 2.9 times more likely to seek care for low back pain compared to those with a healthy BMI.

Are there specific thresholds for weight-related back pain? While no universal cutoff exists, maintaining a weight within 10 pounds of your ideal body weight is often recommended for optimal spinal health. This guideline provides a practical target for those looking to manage or prevent back pain through weight control.

The Compounding Effect of Weight on Existing Back Issues

For individuals with pre-existing spinal conditions, the impact of weight gain can be even more pronounced. Conditions such as herniated discs, spinal stenosis, or degenerative disc disease may be exacerbated by additional weight, leading to increased pain and reduced mobility.

Breaking the Cycle: Weight Loss as a Back Pain Management Strategy

The good news is that the relationship between weight and back pain works both ways. Just as weight gain can contribute to back pain, weight loss can often provide relief. A study in the journal Spine demonstrated that overweight patients who lost an average of 4 kilograms (about 9 pounds) experienced significant improvements in back pain and function.

How does weight loss benefit spinal health? The mechanisms are multifaceted:

1. Reduced mechanical stress on spinal structures
2. Decreased systemic inflammation
3. Improved posture and biomechanics
4. Enhanced core strength and stability
5. Increased mobility, allowing for better spine-supporting exercises

Setting Realistic Weight Loss Goals for Back Pain Relief

While dramatic weight loss may seem appealing, gradual and sustainable weight reduction is typically more beneficial for long-term spinal health. Aim for a weight loss of 1-2 pounds per week through a combination of dietary changes and increased physical activity.

Exercise: The Dual Benefit for Weight Management and Back Health

Physical activity plays a crucial role in both weight management and back pain relief. Regular exercise helps maintain a healthy weight, strengthens core muscles, improves flexibility, and promotes overall spinal health.

Aerobic Activities for Weight Loss and Back Pain Management

Aerobic exercises that engage large muscle groups and can be sustained for at least 30 minutes are ideal for weight loss and back health. Some back-friendly options include:

• Walking: A low-impact activity that can be easily incorporated into daily routines
• Cycling: Provides cardiovascular benefits while minimizing stress on the spine
• Swimming: Offers full-body exercise with minimal joint impact
• Aquatic exercises: Provide resistance training with reduced gravitational stress

How much aerobic activity is recommended for weight management and back health? The general guideline is 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week. For optimal results, aim for 30 minutes of aerobic activity five days a week.

Strength and Flexibility Training for Spinal Support

Complementing aerobic activities with strength and flexibility exercises is crucial for comprehensive back health. Focus on exercises that target the core muscles, including the abdominals and muscles surrounding the hips. Regular practice of yoga, Pilates, or other mind-body workouts can significantly improve trunk strength and flexibility.

Nutrition: The Often Overlooked Component of Back Pain Management

While exercise is crucial for weight management and back health, nutrition plays an equally important role. A balanced diet not only supports weight loss efforts but can also help reduce inflammation and promote healing of spinal structures.

Anti-Inflammatory Foods for Back Pain Relief

Incorporating anti-inflammatory foods into your diet may help alleviate back pain and support overall spinal health. Some beneficial options include:

• Fatty fish rich in omega-3 fatty acids (salmon, mackerel, sardines)
• Colorful fruits and vegetables high in antioxidants
• Nuts and seeds
• Whole grains
• Lean proteins
• Herbs and spices like turmeric and ginger

Hydration and Spinal Health

Proper hydration is essential for maintaining the health of spinal discs. The intervertebral discs rely on adequate fluid intake to maintain their shock-absorbing properties. Aim for at least 8 glasses of water per day, adjusting based on activity level and climate.

The Psychological Connection: Weight, Back Pain, and Mental Health

The relationship between weight, back pain, and mental health is complex and bidirectional. Chronic pain can lead to reduced physical activity, potentially contributing to weight gain. Conversely, excess weight and body image concerns may exacerbate stress and anxiety, which can intensify pain perception.

Breaking the Cycle: Addressing Mental Health in Back Pain Management

Incorporating stress-reduction techniques and addressing mental health concerns is crucial for comprehensive back pain management. Consider the following strategies:

• Mindfulness meditation
• Cognitive-behavioral therapy
• Stress-management techniques
• Regular sleep hygiene practices
• Social support and connection

Personalized Approaches: Tailoring Weight Loss and Back Pain Strategies

While general guidelines provide a starting point, individualized approaches to weight management and back pain relief often yield the best results. Factors such as age, overall health status, specific spinal conditions, and personal preferences should all be considered when developing a comprehensive plan.

The Role of Healthcare Professionals in Integrated Care

Collaborating with healthcare professionals can ensure a well-rounded approach to managing weight and back pain. Consider consulting with:

• A spine specialist or orthopedic physician for accurate diagnosis and treatment recommendations
• A physical therapist for targeted exercises and manual therapy
• A registered dietitian for personalized nutrition guidance
• A mental health professional for addressing psychological aspects of chronic pain

Technological Innovations in Weight and Back Pain Management

Advancements in technology are providing new tools for managing weight and back pain. These innovations can complement traditional approaches and enhance overall treatment efficacy.

Wearable Devices and Mobile Apps

Wearable fitness trackers and smartphone applications can help individuals monitor physical activity, track weight loss progress, and even provide guidance on proper posture and ergonomics. Some specific applications include:

• Step counters and activity trackers
• Posture correction apps with sensor technology
• Pain tracking apps for identifying triggers and patterns
• Nutrition logging tools for weight management

Telemedicine and Remote Monitoring

Telemedicine platforms are making it easier for individuals to access healthcare professionals for weight and pain management guidance. Remote monitoring tools allow for continuous tracking of progress and real-time adjustments to treatment plans.

Long-Term Strategies: Maintaining Weight Loss and Spinal Health

Achieving weight loss and initial back pain relief is only the first step. Implementing long-term strategies for maintaining a healthy weight and supporting spinal health is crucial for lasting results.

Lifestyle Modifications for Sustainable Results

Consider the following strategies for long-term success:

• Gradual, sustainable dietary changes rather than restrictive diets
• Incorporating enjoyable physical activities into daily routines
• Regular check-ins with healthcare providers to address emerging concerns
• Ongoing education about spinal health and ergonomics
• Building a supportive social network for motivation and accountability

By addressing the interconnected factors of weight, physical activity, nutrition, and mental health, individuals can work towards comprehensive management of back pain and improved overall well-being. Remember that progress may be gradual, and setbacks are normal. Consistency and patience are key to achieving lasting improvements in both weight management and spinal health.

The Link Between Weight and Back Pain

Home » Blog » The Link Between Weight and Back Pain

We often talk about obesity and weight loss in relation to diabetes and heart disease.  But did you know, that losing weight can help resolve or prevent back pain. If you suffer from back pain, you know how frustrating and limiting it can be. What you may not know is that there is a link between back pain and your weight.

Excess weight and obesity are linked to high blood pressure, type 2 diabetes, heart disease, and stroke. It is no surprise that it also increases the risk for back pain, joint pain, and muscle strain. The lower back is particularly vulnerable to weight-related pressure.

Every extra pound in the belly = 7-10 pounds on the spine

Maintaining a healthy weight or losing weight can help ease
or prevent back issues and reduces stress on other joints as well. Dropping
just a few pounds can make a big difference to your back.

If you are heavier than your ideal weight, your muscles will
need to work harder to perform everyday tasks.  
By losing weight, you are reducing the strain on your back, including
the muscles, ligaments and discs. 

How Much Do You Need to Lose to Get Relief?

How thin is thin enough to get back pain relief?

I recommend staying within 10 pounds of your ideal weight to
keep your back healthy and pain-free.

The good news is that physical activity also helps manage back pain. In fact, exercise may be your best bet for preventing and managing chronic low back pain.

Exercise Programs for Weight Loss and Back Pain

Aerobic Activity and Back Pain

A key ingredient in nearly every type of weight loss
program, aerobic activity is any motion that uses the large muscles of the body
and is maintained continuously for at least 30 minutes.

Walking, and in particular, cycling, swimming, and aquatic
exercise are good low and moderate impact activity choices.

Thirty minutes of aerobic activity performed five days per
week is the amount generally recommended by experts for realizing health
benefits

Strength, Flexibility and Back Pain

It’s well-known that strengthening and stretching trunk
muscles (especially the abdominals) and muscles around the hips provides
support for upright body posture and for the spine itself.

Regular practice of yoga, Pilates or other mind-body
workouts can help you do just that.

Singh Snapshot

Weight gain can lead to lower back pain by compressing the lumbar spine in the lower back, which often results in a pinched nerve that leads to pain and other symptoms. People who are overweight and currently experiencing lower back pain may find that weight loss achieved by exercising regularly and healthy eating habits, may relieve some of the lower back pain.

Exercising improperly or too vigorously may irritate the pinched nerve in the lower back, causing the lower back pain you are experiencing to increase.

REMEMBER: For every pound you lose of belly fat, your back will feel 7-10 pounds lighter!

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Weight Gain and Back Pain: The Link Explained

Posted on August 11, 2021 by Dr David Edis – Blog

Weight Gain and Back Pain: The Link Explained

If you’re overweight, you’re probably already aware that those extra kilos can have an impact on your health and wellbeing. Excess weight increases the risk of many chronic health conditions such as type 2 diabetes, heart disease and some cancers. Many types of joint pain are also related to weight.

Your joints

Joints are the parts of your body where two or more bones meet.

Fixed joints, like those in your skull, don’t move at all. The joints in your spine move a little, allowing you to bend and twist your torso. Other joints are more mobile. These include:

• Ball-and-socket joints like your shoulder, which allow backward, forward and sideways movements and rotations
• Hinge joints that only allow bending and straightening, like your fingers, knees, elbows and toes
• Pivot joints that allow limited rotating movements, such as in your neck
• Ellipsoidal joints like your wrists, which allow many different types of movement.

Your joints consist of more than bone, though. Those bones are held in place by many different types of soft tissues including:

• Cartilage and meniscus, which covers the bone surfaces
• Synovial membranes and fluid, which protect and lubricate the joint
• Bursas, fluid-filled sacs that cushion the friction
• Strong connective tissues including:
  • Ligaments, that surround and support the joint and limit its movements
  • Tendons on the side of each joint that connect bones to muscles.

What’s the link between weight gain and sore joints?

Excess weight has two key effects on your joints:

1. It puts more stress on weight-bearing joints like your hips, knees and ankles
2. It causes chronic inflammation which can lead to pain in other joints.

Let’s look at each of those in turn.

Weight creates an excessive load on your joints

When you walk, your knees experience a force equal to 1.5 times your body weight. Let’s say you’re a 168 cm tall, 60-year-old woman who weighs 66 kg. Your BMI is 23.4, meaning you’re a healthy weight for your height. When you walk, your knees experience 99 kg of pressure.

Now, let’s imagine, you’re the same height but now weigh 90 kg. Your BMI is 31.9, which places you in the obese category. When you walk, your knees experience 135 kg of pressure. That’s a big increase.

What about weight and back pain? Well, it’s a similar story. Your spine supports your body’s weight and distributes the loads you encounter during rest and movement. When you’re overweight or obese, your spine has to bear the extra burden, which often results in lower back pain. Added to which, excess belly fat and weak core muscles deprive your spine of the support it needs. Weight contributes to a number of spinal conditions including spinal stenosis, degenerative disc disease and osteoarthritis.   

Weight causes chronic inflammation

As for inflammation, this is an emerging area of research and clinical practice. We know there’s an association between increased weight gain and increased inflammation though we’re still learning exactly how obesity triggers inflammation. It seems to be linked to your immune response.

Your immune system is responsible for fighting off infections, often with a defensive inflammatory response at the infection site which resolves when the infection clears. However, inflammation caused by obesity does not resolve. Instead it becomes a chronic problem. 

Your fat cells keep releasing proteins that travel around your body and cause inflammation. That’s why you’re twice as likely to develop osteoarthritis (OA) of the hand if you’re overweight rather than lean. If you’re obese and have OA in one knee, you’re 5 times more likely to get it in the other knee than someone who is a healthy weight. Furthermore, OA progresses more quickly and more severely in overweight or obese people who are more likely to need a hip or knee replacement.

Sagittal imbalance may exist as a primary condition or may be a consequence of other spinal conditions such as:

• Ankylosing spondylitis, a type of arthritis
• Kyphosis, excessive forward curvature in the spine
• Degenerative disc disease
• Traumatic injury
• A congenital defect present at birth
• Osteoporosis
• Neuromuscular conditions such as cerebral palsy, spina bifida, or muscular dystrophy
• A previous spinal fusion surgery that disrupts sagittal balance.

What can you do?

If you’re carrying extra kilos and experiencing joint pain then, yes, unfortunately those two things are probably linked.

Losing weight is the best thing you can do. We know that’s not easy. There are complex reasons why people gain weight and it’s not always easy to shift. We suggest you follow the general guidelines for losing weight and talk to your GP if you need more help and support.

Every little bit helps, though. A 2005 study found that every 1 lb of weight lost resulted in a 4-fold reduction in the load exerted on the knees. To put that in Aussie measurements, every half a kilo you lose takes 2 kg of pressure off your knees.

The more you lose, the better it gets. If you manage to shift 10-20% of your bodyweight, you may be able to significantly improve your pain levels, function and quality of life. 

How can the Victorian Orthopaedic Spine Service help?

Orthopaedic surgeons specialise in diagnosing and treating conditions that affect your bones and joints. We’re here to provide you with the advice and support you need to improve your joint pain. That may involve a hip or knee replacement, or it may involve more conservative treatments including medication or injections.

If you’d like help, please contact us today.

Disclaimer

All information is general in nature. Patients should consider their own personal circumstances and seek a second opinion. Any surgical or invasive procedure carries risks.

About Dr David Edis

Dr David Edis is an Orthopaedic and Spine Surgeon. David’s areas of special interest include the management of adult spinal conditions as well as hip and knee replacements. He has extensive experience in all facets of spine surgery from simple to complex, covering cervical to lumbo-pelvic conditions. He is an active researcher and medical educator and believes in lifelong learning. He is constantly updating his skills and helping other surgeons.

Tags: back pain, weight gain

Lower back pain when moving, walking: causes, how to treat

The biggest load when walking falls on our lower back, since it is it that connects the upper body with the lower limbs, taking on a lot of weight and softening the shocks. If pain occurs in the lumbar spine, this is a sure sign of illness. Often people do not pay attention to the fact that the lower back hurts when walking, and do not understand the causes of the phenomenon, postponing the visit to the doctor until better times.

Causes of lower back pain when walking

The lumbar region is formed by five large vertebrae, between which there are discs that serve as a kind of shock absorbers. Nerve endings emerge from the vertebrae, creating plexuses of nerves that are responsible for walking and maintaining the vertical position of the body, the functioning of the abdominal organs. If your lower back hurts while walking, you should understand the causes and start treatment as soon as possible.

Heavy physical work

Serious physical activity contributes to premature wear of the structures of the spine, which leads to pain. Sometimes the pain is so severe that the person has difficulty even getting out of bed. This may be a sign of an intervertebral hernia.

Overweight

Since the lumbar region bears the weight of the upper torso and upper limbs, excess weight leads to an increase in the load. Therefore, overweight people are more likely than others to experience lower back pain when walking.

Pain classification

In general, there are several types of back pain. There are only three of them:

If there is a sharp paroxysmal and sharp pain in the lower back when moving, this is called lumbago. Sometimes you can hear the popular name for this phenomenon – backache. Lumbodynia refers to a condition in which there are constant, mild pains that can worsen during SARS, during physical exertion or sudden movements. Lumboischialgia is not just a condition when the lower back hurts when walking, but also the irradiation of pain along the sciatic nerve, as well as a feeling of “goosebumps” and numbness of skin areas.

Diseases and pathologies

To start treating back pain, you need to determine their cause. There are a large number of diseases that provoke the formation of pain syndrome.

Osteochondrosis

It is an overgrowth of cartilage near the discs of the spine and the vertebrae themselves, which causes pinching of the nervous tissue. This significantly reduces the mobility of the spine. The causes of the disease are overweight, low mobility, and malnutrition.

Curvature of the spine

If the spinal column is curved, pain in the lower back appears when walking. Otherwise, this phenomenon is called scoliosis; the disease varies in degrees depending on how severely the spine is curved.

Herniated disc

If the integrity of the fibrous ring, which holds the nucleus pulposus inside itself, is broken, an intervertebral hernia occurs. The tubercle presses on the nerve endings and the spinal cord, which causes severe pain.

Spinal stenosis

When moving, pain in the lower back occurs even if the space of the spinal canal is occupied by growing cartilaginous or soft tissues. Because of this, the nervous tissue is infringed, which provokes a violation of the functions of the limbs and the occurrence of pain.

Spondylolisthesis

Spondylolisthesis is a condition when one overlying vertebra is displaced in relation to the underlying one. Tumors, back injuries, degenerative processes in the spine, etc. can lead to this condition. Gradually, the spinal canal will narrow, and the pain will increase as the disease progresses.

Osteoporosis

If you are wondering “why does the lower back hurt when walking?”, The problem may also lie in osteoporosis. This disease leads to a general decrease in bone density, increased fragility and susceptibility to cracks and fractures even with minor stress and injury.

Injuries

Traumatic injuries are one of the most common reasons why the back in the lumbar region hurts when walking. Only a doctor can exclude the presence of an injury, who will most likely refer you for an X-ray examination. If you have recently hit or fallen, and now you feel pain in your back, you should not hesitate to visit a doctor.

How to relieve pain

If the lower back hurts a lot when standing and walking, it is not enough just to eliminate the pain, since it is only a symptom. It is important to identify the cause of the pain by contacting a doctor. Moreover, without a diagnosis, it is unlikely that it will be possible to prescribe an adequate treatment strategy that will lead to the elimination of the pain syndrome. If you experience severe pain, you can take painkillers that are sold in pharmacies without a prescription, as well as attach an ice pack or heating pad to the sore spot. It is worth knowing that complete rest may not bring positive results. Neurologists recommend that you lead a normal life as much as possible, but you should not engage in activities that provoke increased back pain. For example, if your lower back starts to hurt after a long walk, give up long walks and give yourself time to rest.

Diagnosis and treatment

If your lower back hurts after walking, only a doctor can prescribe the right treatment. He will conduct a survey and find out what kind of pain you are tormented by, when they appear, in what situations there is an aggravation. Frequent research methods are MRI or X-ray , which allow you to determine the condition of the structures of the spine. MRI in this case is the safest and most informative method. Based on the results of such studies, the doctor will be able to say exactly why your lower back hurts when you walk for a long time, and prescribe an effective treatment. It may consist of taking medications, visiting the massage therapist’s office and doing physiotherapy exercises.

You can make an appointment with specialists online or call 8 (812) 901-03-03.

How excess weight kills the spine

Overworld kilos – one of the causes of pain in the back, neck, across. The cartilaginous tissue of the human body is wider, lowering, the spine is forced to adapt to excess weight, shifting the balance point forward, which increases lumbar lordosis (often in the abdominal type of obesity).

In addition, the transverse cross-section of the world suffocates a person, which leads to kyphosis of the breasts. In an hour, at the overwhelmed ridge, there are boils and hives, and other serious illnesses are escaping. Therefore, the most important task is to change the body, normalize metabolism.

How can you lose weight without extreme diet and addictive work in the gym? So, and without the return of spent kilograms.

We change … the plate!

From childhood in this world we were taught to eat everything on a plate.

It’s important to destroy the tsu pіdsvіdom zvichka, and not varto. Just take a smaller plate – for example, dessert and learn to eat less of it. In this manner, you will automatically change the reduced portions.

A kilo of leather, which exceeds the norm, gives 5 kg of additional tension on the ridge. With the addition of 5-7 kg, the back is overwhelmed with 25-35 kg, which will inevitably lead to the illness of the ridge.

Tsikavy fact!

A number of investigations were carried out, after which the stench was established: people who often eat (4-6 meals) with an important portion in the middle are 20% less, lower ones, which are rare (2 times a day) and have a great obyag.

It is not necessary to exercise to lose weight in a month. Expenditure of less than 50 grams per day for 4 months will lead to utilization of 6 kg and a change in the load of the ridge by as much as 30 kg.

Yak Sil does not let you lose weight

Vi, singly, chuli more than once viraz “strength and tsukor – bili enemies.” Ale yak tse vplyvaє on pribannya zayvih kіlogіv?

Strength stimulates appetite – you will have more, the lower body is guilty of hunger. In addition, after salt water, the homeland calms down more richly, and often the water is not pure, but tea, filled with preservatives, is empty. Moreover, the force also saves my homeland in the body.

Having eaten more strength from the diet, with the same amount of products that you are able to do, you can lose weight by stretching the first day of about 1 kg. Wait, good prospect?

Accessibility

Be it a hedgehog with a high glycemic index (ГІ) you should take some insulin to break down fats. I’ll get better wine, chocolate, you’ll increase serotonin, which will improve your mood, but you won’t lose weight.

Like a rіven tsukru of promotions – vede until the zbіlshennya, it’s like hunger, like a last thing, until the transition. Before the speech, before the products from the high season, one can also see potatoes, canned fruits, porridge for swedish cooked thinly. It is important to make your meal so that you don’t oversee 70 singles (there are tables of products in the merezhі).

Well, sometimes you want some licorice. Ale, to fool your brain, do not trim malt at home. Chi z’appeared stronger bajannya? See the store for ice cream and chocolate. For our brain – the greatness of zusilla (dress up, drink, turn around), reacting to them with a sharp decrease in power. At half of the vipadkiv you won’t go anywhere.

Contagion in children

We have matured richly and know the situation of our childishness, if you don’t want to eat, but your relatives are afraid. “Don’t go for a walk”, “I won’t let cartoons marvel until I’m dead”, “a spoon for mom, a spoon for tata” – all the same, there is no internal compass for hunger in a child. Nezabarom wines already exist, if required, and not if you want.

Virostayuchi, children zі “beaten by a compass” often suffer from the zayvoї vaga.

Dear fathers, grandmothers and children! Children are stroking in your eyes. Such a “turbo” destroys the exchange of speeches. child scoliosis and other curvature of the ridge.

Don’t hesitate, don’t blackmail. If the child is rightfully hungry, there will be soup and salad.

The perfect setting for a zavoi vaga

People with overworld kilograms suffer from serious injuries. Vlasnik of the supra-world vaga pіdsvіdomo want to “grab” yoga. For example, with a great stink coat, one starts to get sick, thinking that the coat is less commemorated.

Paradoxically, this is how the final result is reached: a person with a filthy position looks more like it, lower guilt is true.

Take a look at the photo up to the top of the chapter – how the curvature of the ridge creates the illusion of excess fat on the sleeve.

Navit with a zayva vaga you can look stringent and attached, as if to practice over the post. Swimming and kinesiotherapy are the most effective for the ridge, depending on the methodology of Evminov, vicorist orthopedic simulator (“Yevminov’s doshki”).

Evminov Center in Odessa

The essence of Yevminov’s kinesiotherapy is the dosing of the expansion of the ridge, its rotation in the anatomically correct position of that m’yazovy corset. The technique allows you to restore the life of the intervertebral discs, change the vipinance, hryvium, correct the curvature of the ridge and face a number of problems with your back.